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Made in gb
The Daemon Possessing Fulgrim's Body





Devon, UK

 Mad Doc Grotsnik wrote:
I was measuring my heart rate last time on the treadmill, and whilst it could of course be better, it was comfortably within normal for my age range.

I was genuinely surprised given my admitted unhealthy lifestyle!


What were you using to judge that? Most cardio machines have a target heart rate chart in my experience (whether it be cardio or fat burn, fat burn needs you to keep your heart rate a bit lower) rather than a list of healthy heart rates for age.

Not that it's impossible that there's some sort of resting heart rate info in your gym, it's just not what I've seen IME.

This message was edited 2 times. Last update was at 2021/09/22 17:46:01


We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Last Remaining Whole C'Tan






Target heart rate thing, and the machine’s own sensors.

I was comfortably outside the “oh god stop using this now before you cough up your lungs” zone.

Definitely improvements to be made, but still surprised at the shape I’m actually in.

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Pfizer vaccine administered 13:40pm 18 Feb 21. Still no second head. Second jab 13:35pm 6 May 2021. At the Masonic Hall. 
   
Made in gb
The Daemon Possessing Fulgrim's Body





Devon, UK

I think you've maybe misinterpreted the intent of that. The idea is you keep your heart rate in the zone for your age depending on your objective, so if you're outside the cardio zone and you're looking to get fit, you need to increase your exertion, if you're trying to burn fat and your heart rate is too high, then you need to ease off.

It isn't an indication of how healthy your heart rate is, that's done at rest, typically sat or even lying down.


Automatically Appended Next Post:
Oh, and typically in conjunction with your blood pressure.

This message was edited 1 time. Last update was at 2021/09/22 18:25:42


We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Last Remaining Whole C'Tan






I may be misdescribing, which is entirely on me.

It has this bar graph thing, where you find your age range. Each range has green, amber and red. Anything in excess of the red and you need to stop right there and then.

I’m comfortably in the Amber. By no means good, but still far better than I was expecting.

Fed up of Scalpers? But still want your Exclusives? Why not join us?

Pfizer vaccine administered 13:40pm 18 Feb 21. Still no second head. Second jab 13:35pm 6 May 2021. At the Masonic Hall. 
   
Made in gb
The Daemon Possessing Fulgrim's Body





Devon, UK

Just doesn't sound right, there's just too many variables that aren't being accounted for it to be valid IMO. If it's something you really want to get a sound basis on, you need to make an appointment with your GP practice for a check up. That's assuming they'll do that these days without a cause. I already get plenty so no need to make a special effort.

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Last Remaining Whole C'Tan






Fair.

I’m very much the self admitted noob, but I’ve never felt overly exerted or ill from a workout.

I’m certainly not going to question a genuine expert, or someone of greater experience in this.

Fed up of Scalpers? But still want your Exclusives? Why not join us?

Pfizer vaccine administered 13:40pm 18 Feb 21. Still no second head. Second jab 13:35pm 6 May 2021. At the Masonic Hall. 
   
Made in gb
The Daemon Possessing Fulgrim's Body





Devon, UK

I think the most important thing I'd like to convey is don't make any assumptions about the fundamentals of your health based on gym equipment, especially if it runs contrary to expectations.

A smart watch might be a sound investment, not not can they help track fitness (assuming you pick one with a heart rate sensor) but they're also handy for music and stuff in the gym and can have uses out if it. They needn't cost a bomb these days either.

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Made in ca
Pustulating Plague Priest






Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?

This message was edited 1 time. Last update was at 2021/09/22 21:58:57


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Made in au
Unhealthy Competition With Other Legions






Situps, planks, leg raises, pushups, russian twists, oblique crunches, etc...

Core exercises suck. I've got a fairly good core, and fairly poor arms, and I still hate core exercises more. They just hurt you.

My $0.02, which since 1992 has rounded to nothing. Take with salt.
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Made in gb
Fresh-Faced New User





 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


invest in a kettlebell and get swinging

for core, you'll do well with your push ups and planks, but really if you do weight training you're best to use free weights (i.e. dumbells etc) as you have to engage your core to do most of the exercises (as if you don't you tend to fall over) even things like bench press will engage your core, however using machines tend to isolate muscles which don't get me wrong, has a time and place but if you're keen on core work you want to be as unsupported as possible and use your core muscles to assist every workout - of course whilst remaining safe and keeping the weight manageable and using correct form.

I mean sure, you can work on core muscles independantly, but you'll find good returns from working out in a way that does it for you .
   
Made in us
Sneaky Kommando






 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Heavy squats and deadlifts. Compound lifts are usually the best use of your time in the gym.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006542/

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Made in ca
Pustulating Plague Priest






Ha! Seems I’m not the only one that hates core exercises. I’ll definitely give those ideas a try though. Thanks!

Faithful... Enlightened... Ambitious... Brethren... WE NEED A NEW DRIVER! THIS ONE IS DEAD!  
   
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Terrifying Rhinox Rider




 the_scotsman wrote:
. I'm only actually burning 400-ish calories. 1 beer I dont drink or 1 meal I cut out meat from gives me nearly the exact same benefit. IDK if the half hour of muscle training is doing anything, I'm not an exerciseologist but it does I guess make sense that if you keep your muscles sore and repairing you get some kinda benefit in terms of building up less fat because the nutrients gotta go somewhere.


Yeah, energy turnover is very important. I looked at some studies but like you I am also not a kinesiologist so no real point in linking them. The glycemic response is always better when you’re both burning a lot of calories and eating 100 fewer calories than you burn, compared burning very few and eating 100 fewer than that.

Apparently, it’s better to be an absolute pig (on broccoli and steamed chicken?) and then use it up with barbell and conditioning, than it is to live off an asparagus spear on a water biscuit once a week.
   
Made in gb
Secretive Dark Angels Veteran






 Mad Doc Grotsnik wrote:
You know, I’m fully up on the whole “men need 2,500 calories a day” thing in terms of watching your intake.

But what I don’t know, and have admittedly never really looked into? Is what level of activity that recommended intake assumes.

I know it also fluctuates from person to person based on their size (for instance, I’m 6’2”, so would likely need a higher daily intake than someone say, 5’4”), and how much it might fluctuate.

It’s not something I feel confident Googling, as there are too many woo peddlers out there for my limited knowledge to be able to safely identify.


Roughly 150 minutes of moderate or 75 minutes of vigorous (or any combination of ratio of the 2) per week. Meeting that requirement means you are no longer sedentary. Alternatively, your 10k steps a day.

Also, 2500 a day is a load of crap and is an over simplification of advice in reality. Some people will be malnourished off this, some people will gain fat from this.

If you want a more in tune calorie requirement then complete this - https://www.calculator.net/bmr-calculator.html

Eat at the maintenance it suggest for 2 weeks, weight yourself every day and track the weights. If you do no lose or gain any weight, then it is spot on. If you lose or gain, make a calorie adjustment of 100 calories in the needed direction and repeat the two weeks until you get your maintenance. At which point you will know how much your body actually needs.

However, that again is a simplification that does not fully account, some foods are more thermogenic so will require considerable more calories to digest than others, some exercise is a lot more taxing, sometimes water will fluctuate which can be affected by how much water/fluid you binge (drinking too much water too quickly can actually dehydrate you), salt etc and as stated earlier in the thread, muscle mass heightens metabolism, then requires more protein to maintain, and that burns more calories etc etc.


Automatically Appended Next Post:
 Mad Doc Grotsnik wrote:
I may be misdescribing, which is entirely on me.

It has this bar graph thing, where you find your age range. Each range has green, amber and red. Anything in excess of the red and you need to stop right there and then.

I’m comfortably in the Amber. By no means good, but still far better than I was expecting.


Just your training zones, and nothing wrong with red every now and then. Yellow is more for specific cardiovascular endurance and building lactic threshold. If you feel you are going to pass out or your heart is beating so hard you can feel it, bring the intensity down, but if you feel fine, it is fine to work like that cardiovascular health wise... Can be a bit brutal on joints though depending on the exercise chosen.

This message was edited 1 time. Last update was at 2021/09/26 11:00:52


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Made in gb
Longtime Dakkanaut




Need to get back to running (had a few bouts of injuries) and weights.

I miss being fit. Used to do a 10k in a comfortable 45mins. Not amazing by any stretch but fairly decent. Now I'm doing 8km in 50 and huffing and puffing all the way. Has a few issues with my back and my calf but started up.agaun and was enjoying feeling progress until yet another injury gave me a wee kick. I'm.thankful I can.still do the 5 miles but it's definitely something I want to get back into and get back to somewhere neat where I used to be. Good goal!

This message was edited 1 time. Last update was at 2021/09/27 14:24:58


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Secretive Dark Angels Veteran






I started having Bi-Weekly Olympic lifting PT's about 6 months ago and I've hit PB's quite a few times since starting in my main lifts (Squats, Deadlifts and OHP's) but the main difference from it is how much more mobile and supple I am in the hip area. I can squat with a significantly more narrow stance now pain free than what I could used to.

The body maybe ageing (mid 30's) but I probably haven't been this mobile since my teens.

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Fresh-Faced New User



Derby

Build a patio! Ok so I’m late to the party I know. I built a patio and lost loads. Nothing huge but yes it was plenty of digging and moving sand and hardcore etc. Bike riding is good too. Gyms I hate. Cycling with a club was great fun and with a good bunch of people wasnt being pushed to be fast.
   
Made in ca
Pustulating Plague Priest






Icarustrooper wrote:
Build a patio! Ok so I’m late to the party I know. I built a patio and lost loads. Nothing huge but yes it was plenty of digging and moving sand and hardcore etc. Bike riding is good too. Gyms I hate. Cycling with a club was great fun and with a good bunch of people wasnt being pushed to be fast.


Glad to see a fellow cyclist! Do you use the bike for exploring the town? I’ve found it quite handy for finding shortcuts and side routes I would not normally find while driving a car. Helps build short-term goals, while waiting for the long-term ones to kick in.

Faithful... Enlightened... Ambitious... Brethren... WE NEED A NEW DRIVER! THIS ONE IS DEAD!  
   
Made in gb
Decrepit Dakkanaut




UK

I do think that finding work/hobby that you enjoy that allows you to exercise is a massive help. It's right in there with changing your lifestyle to a move active one to generate exercise without making it a punishment.

I'd be wiling to be there's more than a few on Dakka who found "sports" at school to be more pain and torment than anything else.

I also know that sometimes if you're not working out for a target or goal that affects you, other than the generic "be healthy"; then motivation can be a hard thing to maintain. However if you're working out because it means you can do your hobby/job/work/whatever better and longer and get increased reward from it (even if only personal reward); then that gives you a lot of focus and motivation that is, again, going to last at least into the medium term if not the long term as well.

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Last Remaining Whole C'Tan






I loathed sports at school.

Winter and cold? Rugby! Enjoy getting smashed into a frozen pitch? It’ll toughen you up!

Summer and very hot? Everyone in-doors, to the metal roofed, not air conditioned gym for Basketball! It’s character building!

I genuinely used to bunk off PE. It’s not like I didn’t have better and more life useful education to be getting on with.

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Made in gb
Executing Exarch





Totally with you there Doc, the PE teachers at my secondary were a special brand of cockwomble who seem unable to grasp me and my fellow nerdherders had no interest in team games and did quite enough walking and cycling (no Bus fare meant more minis!) that the jelly bellys didnt really settle in till the discovery of pubs post school

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The Daemon Possessing Fulgrim's Body





Devon, UK

Eh, I liked PE well enough. First couple of years sucked, but once we reached the latter years we were allowed to pick a sport each term, so I got to avoid the sports I disliked.

So no rugby, football instead. Got to play badminton in the spring and softball in the summer. In fact, I'm still bitter about the year I captained the house softball team with an enviable line up of players who should have walked the inter house tournament, only for bad calls from our Geography teacher ref (who, and I kid you not, had a glass eye) in one game, followed by relocating the remaining games indoors when the weather changed robbed us of victory. I mean seriously, let's take a game that hitting the ball for miles is a key element of winning games, then play it in a room the size of a basketball court, where hitting the ball miles just means it bounces back to the fielding team quicker. FFS.

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Dakka Veteran




I've started following work out plans by a guy named Brian Alsruhe. I really like how he trains. On my off days I'm doing BJJ and Yoga.
   
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[DCM]
DCM User





For me, it was 2+ years of having my road bike on a trainer in the garage, walking by it every day and saying "I'll start a routine on monday"

Then, in December 2020 that bike and trainer were stolen from said garage. Which obviously upset me.

I managed to get a cheap stationary trainer/spin bike off amazon, so since February of this year, its been 3-4 workout rides a week. In May, while out of town, we went to a local bike shop and lo and behold! they had a bike in my size in stock. So I've since been able to get back outside and on the road. Almost a year on, and I am still waiting on the insurance money-paid bike that has been on order since February, but that happenstance stop really helped.


My "plan" right now is basically the Fausto Coppi method of training. His famous quote for training was "ride your bike, ride your bike, ride your bike".

Right now, my only true goal is to "climb" mt. Rainier on my bike (meaning as far as whatever selected road is paved, or over one of the highway passes which may be as close as I can go)
   
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Last Remaining Whole C'Tan






I’ve been well lax, and need to get back into the groove. A single week of not feeling great has turned into a fortnight with no gym.

That changes Wednesday. Back on the metaphorical horse.

Fed up of Scalpers? But still want your Exclusives? Why not join us?

Pfizer vaccine administered 13:40pm 18 Feb 21. Still no second head. Second jab 13:35pm 6 May 2021. At the Masonic Hall. 
   
Made in gb
The Daemon Possessing Fulgrim's Body





Devon, UK

Doing something when you don't feel like it is infinitely more valuable than caning it when you're up for it.

We find comfort among those who agree with us - growth among those who don't. - Frank Howard Clark

The wise man doubts often, and changes his mind; the fool is obstinate, and doubts not; he knows all things but his own ignorance.

The correct statement of individual rights is that everyone has the right to an opinion, but crucially, that opinion can be roundly ignored and even made fun of, particularly if it is demonstrably nonsense!” Professor Brian Cox

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Made in gb
Last Remaining Whole C'Tan






Mix of slight cold, and really awkward days at work, thanks to a certain someone not quite getting “one shift on this a week”, and instead scheduling me on for two consecutive days, then trying to add a third on the Friday.

Just need to be more disciplined with myself.

Fed up of Scalpers? But still want your Exclusives? Why not join us?

Pfizer vaccine administered 13:40pm 18 Feb 21. Still no second head. Second jab 13:35pm 6 May 2021. At the Masonic Hall. 
   
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Ye Lord of The End Times (and a good guy)





Well with new year coming up and corona easing up hope of continuing my Shikoku Pilgrimage of which about 800km walked, 600km left. However it's been 2 years since I walked it even a bit and 3 years since I did any serious walk on it(2 year ago failed big time having gained lots of weight in the year in between. Also either my shoes just plain sucked or they needed more pre-walking to break the surface a bit for more grip as the grip was worst EVER I have had on wet surface. Literally gentle asphalt slope I was sliding downside...On hill it became dangerous very soon forcing me careful climb back down) so some training for muscles useful would be good.

Soooo. Basically I need to work on endurance on walking long distances, mostly asphalt, with some steep climbs up and down(particularly the going down is murder for my knees. Any training that might help with that? And general stamina.

Another thing will be carrying all my belongings for 2-3 weeks on my back. Shoulder and hip I think carry most of it. While I try to cut down on weight(weight is murder) and sleeping on lodgings helps it's still some weight...And especially if I have to do walk on summer I will need lots of water etc for drinking especially on rural areas where I don't have shop every km. 35 degrees celcius is bloody hot to be walking 20-30km!

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Made in au
Unhealthy Competition With Other Legions






There's exactly one way to improve at hiking/pack marching, or even just running/walking in general, and it's to do it.

It sucks, it's long and laborious, but that's it.

Build up to it. Start small distances, small weights, and build both up.

Also ensure your pack is well fitted, well packed (which everyone seems to forget), and you spend plenty of time fitting it to you.

Also being clever with what you pack.

My $0.02, which since 1992 has rounded to nothing. Take with salt.
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Secretive Dark Angels Veteran






Yeah, mix in regular walks, with smaller walks at a faster pace and hill walks also.

I wouldn't load too early, get a few months and decent mileage up before throwing weight on otherwise your joints will be crying.

Build up to the distance though, do a 2-5k walk, and add 500m on top of it the next time etc.

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